Skull Crushers (EZ Bar)
The EZ Bar Skull Crusher is a foundational triceps isolation exercise performed lying on a bench, where you lower a weighted bar towards your forehead. It specifically targets the long head of the triceps to build upper arm mass and lockout strength.
Iridium captures the specific volume stress this exercise places on the triceps long head and tracks it separately from general pushing fatigue. The AI analyzes your 7-day workout history to ensures you haven't exceeded the Maximum Recoverable Volume for this region before scheduling the movement. Progression is driven by RPE trends and rep performance rather than 1RM estimates, prioritizing hypertrophy over maximal strength load.
Form Cues
- Keep your upper arms stationary and vertical
- Tuck your elbows in slightly throughout the rep
- Lower the bar slowly toward your hairline
- Fully extend your arms at the top
- Maintain a flat back against the bench
- Don't let your elbows flare out wide
- Don't allow your upper arms to sway back and forth
- Don't bounce the bar off your forehead
- Don't arch your lower back excessively
- Don't use momentum to initiate the lift
Common Mistakes
- Flaring elbows outward
- Turning the movement into a pullover
- Using excessive weight
- Shortening the range of motion
- Rushing the lowering phase
Muscles Worked
This exercise primarily targets the long head of the triceps brachii, which is placed under a deep stretch when the arms are raised, essential for building arm thickness. It also recruits the lateral and medial heads to complete the elbow extension, providing comprehensive development for the back of the arm.
Primary
Secondary
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